Salade Nicoise With Mint-Lemon Dressing

May 09, 2023May 9, 20230 0
Salade Nicoise with Mint-Lemon Dressing, a delightful mix of tuna, green beans, tomatoes, and olives
in Salad

Prep

15 min

Cook

10 min

Ready In

25 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

6 ounces slender green beans , trimmed , halved
5 cans white tuna packed in oil , drained
1/4 cup tuna oil reserved from canned white tuna
2 tablespoons tuna oil reserved from canned white tuna
1 pint cherry tomatoes , halved
1/2 cup nicoise olives or 1/2 cup pitted kalamata olive
7 tablespoons thinly sliced of fresh mint
1/2 cup olive oil
4 tablespoons fresh lemon juice
1 garlic clove , peeled
3/4 teaspoon ground cumin
1 bag mesclun
lemon wedge

Nutrision Information

Servings Per Recipe
4
Calories
466
Sugar
5g
Fat
39g
Salade Nicoise with Mint-Lemon Dressing is a filling and satisfying salad that originated in Nice, France. This salad traditionally comprises boiled eggs and anchovies, but this recipe opts for a tuna salad mix instead. The salad is a perfect option for a light and healthy lunch, and the mint-lemon dressing provides a fresh and zingy flavor. It can also be customized to individual taste preferences by including additional raw vegetables and seasoned proteins.

Instructions

1.Boil green beans for 4-6 minutes until cooked but still crisp.
2.Drain the green beans and plunge them into cold water to stop the cooking process. Drain again and place them in a large mixing bowl.
3.Add tuna, cherry tomatoes, and olives to the mixing bowl.
4.In a food processor, add olive oil, lemon juice, garlic, cumin, tuna oil, and fresh mint. Puree the ingredients until smooth.
5.Drizzle the dressing over the salad mixture and toss until well combined.
6.Serve with a wedge of lemon.

PROS

Salade Nicoise with Mint-Lemon Dressing is a nutrient-rich meal high in protein, fiber, and healthy fats.
It’s a perfect low-carb option for those watching their carb intake.
In addition, the vitamin C in the lemon juice and tomatoes, along with fiber from the green beans, aids in digestion while antioxidants in tuna may help fight inflammation.

CONS

The main source of fat in this salad is from the tuna and olive oil, so those watching their fat intake should be cautious about serving size.
Additionally, the recipe calls for canned tuna, which can sometimes be high in sodium.

HEALTH & BENEFITS

Salade Nicoise with Mint-Lemon Dressing is packed with health benefits from its variety of ingredients. The fiber-rich green beans aid in digestion, while olives offer healthy fats like oleic acid that are thought to improve heart health. Tuna is high in protein and omega-3 fatty acids, which have been linked to reducing inflammation and promoting heart health. The mint in the dressing has been traditionally linked to aiding digestion and reducing inflammation.

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